CrossFit P9

Sábado - 07.01.17

Performance P9

WOD 1
For Time (15' Time Cap):
     • 400m Run
     • 21 OHS (135 / 95 lbs)
     • 400m Run
     • 15 OHS (165 / 115 lbs)
     • 400m Run
     • 9 OHS (195 / 135 lbs)

Rest 5'

WOD 2
18' EMOM of:
     • 1 min: 50 Double Unders
     • 2 min: 20/15 Toes-to-Bars
     • 3 min: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Thruster (195 / 135 lbs)

Rest 7'

WOD 3
For time (15' Time Cap):
     • 7 Squat Snatches (185 / 125 lbs)
     • 11 Ring Muscle-Ups
     • 100 Double Unders
     • 11 Ring Muscle-Ups
     • 7 Squat Snatches (185 / 125 lbs)
 

OHS = Overhead Squat
EMOM = Every Minute on the Minute